Homemade Alfredo Sauce

I think the hardest part about weight management is finding those comfort meals you love without loosing all the flavor while loosing the fat. Thanks to my ward cookbook, I found this recipe in it and was floored by the intensity of the flavor and the creaminess of the sauce. This recipe cuts out the heavy cream and significantly reduces the amount of butter used. Brooks loved this sauce and didn't even know it was lower in fat than the original. And the best part about this recipe is that is is so simple. The finer you mince your garlic the more flavor you will get from it.2 C. low-fat milk (not skim)
1/3 C. less fat cream cheese
2 T. flour
1 tsp salt
1 T. butter
3 garlic cloves finely minced
1 C. grated Parmesan cheese (I used fresh pre-shredded)

Toss the milk, cream cheese, flour, and salt into a blender. Process until smooth and set aside. (You need to do this for the cream cheese or it has a hard time melting into the sauce.) In a non stick saucepan, melt butter on medium high heat add garlic. Saute garlic for about 30 seconds or until it becomes fragrant. Add milk mixture to the pan. Stir constantly for about 3 min. until it begins to simmer. Keep stirring and cook a few minutes more until it thickens. Remove from heat and add cheese. Stir and cover immediately. Let stand for at least 10 min. before using. You can add milk and reheat if necessary.

If you wish for a completely smooth consistency, add the sauteed garlic to the blender and blend with the milk mixture. However, I love the rustic and homey texture the small pieces of garlic provide.

Italian Chicken

While this is the same chicken as in my Italian Chicken Pasta, my mother in-law loves to have this just as chicken served with a delicious side. It is wonderful served as a warm or cold sandwich, or hot with a side of rice, baked potato, salad or in a salad. This chicken is can be used in many ways and we just love having it made with chicken tenders! This chicken is tender, juicy and deliciously flavored for just about any dish. And the best part about this dish is that it is HEALTHY!

1 pkd. dry Italian dressing mix
enough chicken to fill the bottom of your crock-pot (about 4 breasts or 7 tenders)
just enough water to cover the bottom of your crock-pot

I throw my chicken in frozen though my pot states not to.

Cook on low 6-8 hrs or high 4-6.

Fiesta Quesadillas

This is a nice Quesadilla that is healthy and full of flavor! You can even wrap them in foil until ready to eat. This makes a great picnic lunch.

1 can diced tomatoes with green chilies drained
1 can corn drained (or frozen corn thawed)
cilantro chopped
16 tortillas (6 inches)
1 C. FF Refried beans (I used black beans that I had left over)
2 C. reduced fat cheese

In a medium bowl combine tomatoes, corn and cilantro. Mix well. Spread 8 tortillas with beans. The other 8 tortillas top with cheese and the tomato mixture (if using black beans just mix it in with the other mixture.). Cover with the bean tortilla. In a large skillet heat quesadillas for 1-2 minutes on each side. Cut into 4 pieces.
Serve with sour cream if desired.

Makes 8 servings.

Mexican Black Bean Soup

This soup is delicious and full of fiber! You won't be sorry you tried this!

1 Tbs olive oil
1 onion chopped
1 carrot chopped
4 cloves garlic minced
2 tsp cumin
2 tsp jalapeno with seeds (I used a whole jalapeno)
2 Cans black beans un-drained
1 can petite diced tomatoes in juice
1 1/2 C. chicken broth
Cilantro, green onion, sour cream, and lime juice

Sautee onion, garlic, and carrot about 6 minutes. Add cumin, jalapeno, beans, tomatoes and broth. Bring to a boil and simmer covered 15 minutes. Blend 3 Cups (or all of the soup if you wish) in a blender. Add back to the pot and simmer uncovered 15 additional minutes or till thickened. Season with salt and pepper. You may add more cumin or chili powder if desired. Top with sour cream, cilantro and lime. You may add fresh green onion if desired.

Black Bean Taco Pizza

Photo Courtesy from
Taste of Home

This pizza is SO GOOD! It is such a nice change from your regular pizza too! One pizza makes 6 servings and is great with a side salad.

1 Tbs cornmeal
1 pkg. pizza crust mix (or your own recipe)
1 botle taco sauce (I use taco bell mild sauce)
2 medium tomatoes, seeded and chopped
3/4 cup canned black beans
1/2 cup frozen corn
1 can chopped green chilies
2 green onions, chopped
1 1/2 cups shredded reduced fat Colby Monterey Jack cheese.
Reduced fat sour cream, Cilantro and Lime

Coat a 12 inch pizza pan with cooking spray; sprinkle with cornmeal. Prepare pizza dough according to package or your recipe and press onto pan. Bake at 450 for 7 min. or until lightly browned.
Spread with taco sauce. Top with tomatoes, beans, corn, chilies, onions and cheese. Bake for 10 min. or until cheese is melted and crust is golden. Serve with sour cream, cilantro and lime. I really enjoy rubbing the lime along the crust and sprinkling with salt. Yum
Adjust ingredients to your liking.

Mexican Chicken

This has a bit of a kick, and is great for burritos, tacos, salads or whatever mexican dish you want to serve.
5 chicken breasts
3 cloves garlic
1 Tbs Cumin
1 Tbs Chili seasoning
1 Small bottle Fat Free Zesty Italian Dressing

Cook in crock-pot on low 6hrs. (or as your crok-pot directions say) After 5 hrs shred chicken and finish cooking. Enjoy. This is great for burritos, tacos, or any other Mexican Dish. Yum Yum!

Witch Hat Calzones

This year for Halloween we decided to have a fun Halloween dinner. We had Bread stick Bones, Witches Brew, Witch Hats, Dracula's dipping sauce, and cupcakes. I have had a few requests for the witch hat calzones and though you could make these a number of ways this was super simple.

makes 8 hats

• 1 3.5-ounce package sliced turkey pepperoni (I used ham)
  
• 1/2 of an 8-ounce package less fat cream cheese, softened
• 1/4 cup finely shredded or grated Parmesan cheese
• 2 8-ounce packages (16) reduced fat refrigerated crescent roll dough
• 1 egg, lightly beaten
• 1 tablespoon water
• Finely shredded or grated Parmesan cheese (optional)
• Dried Italian seasoning (optional)
• Crushed red pepper (optional)
• Pizza sauce, warmed (optional)

Reserve six to eight slices of pepperoni; set aside. Chop remaining pepperoni slices.

In a small bowl, stir together chopped pepperoni, cream cheese and the 1/4 cup Parmesan cheese until well combined. Set aside.

Preheat oven to 425 degrees F. Lightly grease an extralarge baking sheet; set aside. On a lightly floured surface, unroll each package of crescent-roll dough. Separate dough into individual triangles. Place half the dough triangles on the prepared baking sheet. Place about 1 tablespoon of the pepperoni-cheese mixture in the center of each triangle. In a small bowl, stir together egg and water. Brush edges of triangles with some of the egg mixture. Top with remaining triangles. Press triangle edges together to seal. Brush dough with egg mixture. Fold short edges of the dough triangles up, forming a hat brim. Prick the dough a few times with the tines of a fork.

If desired, sprinkle with additional Parmesan cheese, Italian seasoning, and/or crushed red pepper. Cut reserved pieces of pepperoni into small stars, crescent moons, and/or small diamonds. Press onto dough for decoration. Bake in the preheated oven for 8 to 10 minutes or until golden. Serve warm with pizza sauce, if desired.

I used ham because Maddox would eat it better, but pepperoni is much easier to cut decorations out of.

Brushetta Pasta

1 box pasta, fettuccine works nicely
3-4 ripe tomatoes, seeds removed and roughly chopped
1-2 cloves garlic, chopped fine
5-6 basil leaves, cut into thin ribbons (roll up and slice)
2 teaspoons extra virgin olive oil
Salt and fresh ground pepper to taste
1/2 C Parmesan cheese, grated
1 C reserved pasta water

Cook pasta according to package directions. Meanwhile in a large skillet, saute minced garlic in olive oil over med heat until slightly yellow. (this won't take long so watch it carefully) Add tomatoes and saute 2 minutes. Season with salt and pepper. Remove from heat.

Drain pasta, reserving 1/2 Cup of cooking liquide. Toss pasta with tomatoes, garlic and basil. Add reserved pasta water to the skillet and toss pasta again. Top with cheese.

Easy Chicken

Photo by Jill

This recipe is delicious and surprisingly simple. My sister Cali made a cookbook for Mothers Day one year and this is one of her recipes that we love!!! Thank you Cali for always inspiring me to try new things!

8 pts per serving
Serving = 1 breast and 1 C rice

4 (3 oz) Chicken breasts trimmed (I cut them in half if needed)
1/3 C Soy sauce (I use less sodium)
1/4 C Orange Juice
1/4 C Water
1/4 C Brown Sugar
1 Clove of garlic, mashed


Mix ingredients in frying pan, add chicken and bring to a boil. Reduce heat to med-hi and cook chicken thoroughly, stirring often. (Sugar will scorch, so watch it carefully!) Serve over Steamed rice with sauce drizzled over top. Enjoy!!!

Spinach, Tomato and Feta Omelet

4pts per serving. Serves 2

	1 large egg(s)
	3 large egg white(s)
	1 cup(s) spinach, choppped
	1/2 tsp dried oregano
	1/4 tsp table salt
	1 spray(s) cooking spray
	2 small tomato(es), chopped
	2 tbsp feta cheese, crumbled
	4 slice(s) reduced-calorie wheat bread, toasted

Instructions

• Combine egg, egg whites, spinach, oregano and salt in a medium bowl; beat until well-blended.
  
  
• Lightly coat a 9-inch nonstick skillet with cooking spray; heat over medium heat. Pour egg mixture into skillet and spread to cover pan. Cook until bottom is lightly browned and firm, about 5 to 6 minutes. With a large spatula, flip omelet and cook other side until center is set, about 3 minutes more.
  

• Transfer omelet to a platter. Sprinkle tomatoes and cheese on one half; fold over other half to cover. Allow to stand 1 minute; cut in half crosswise and serve each piece with 2 slices of toast.

Notes: You can also serve the feta and tomatoes on top of the omelet or on the side.

Cafe Rio Salad

Points? Points? Who cares about that? When it comes to this salad, I am not skimping. My friend Taylor and I got together to make freezer meals and this was one of them. I love it and so will you!!! With a few changes of my own, this is a great recipe to make when you are going to have company.

Cilantro-Lime Rice : Version 1
1 C Real Rice (long-grain, white rice)
1 tsp. butter or margarine
2 cloves garlic, minced
1 tsp. freshly squeezed lime juice
1 can (15 oz) chicken broth
1 cup water
1 Tbsp. freshly squeezed lime juice or more to taste
2 tsp. sugar
3 tablespoons fresh chopped cilantro or more to taste

In a saucepan or rice cooker combine rice, butter, garlic, 1 tsp. lime, chicken broth and water. Bring to a boil. Cover and cook on low 15-20 minutes, until rice is tender. Remove from heat. In a small bowl combine lime juice, sugar and cilantro. Pour over hot cooked rice and mix in as you fluff the rice. (Follow directions for your rice cooker. I usually have to add more liquid to mine.)
You should double this to make enough rice.


Sweet Chicken, Beef or Pork: Version 1
Sauce:
1, 32 oz can of red enchilada sauce
1 cup brown sugar (or less)

Cook a small beef or pork roast in 1 can of sprite or coke and 3 cups of water for 6 hours in crock pot on low; drain and shred. Mix in sauce and cook for 1 more hour.

To cook the chicken (about 6 large breasts) just place in crock pot with the enchilada sauce cook on high 4-6 hrs or low 6-8 hrs. Add the brown sugar after the chicken is shredded.


Café Rio Pork or Beef
Night Before:
3 1/2-4 lb. pork or beef roast
2 T. brown sugar
1 to 1 1/2 tsp cayenne pepper
2 tsp cumin
1 tsp salt

Mix and rub on roast. Put in crock pot on low. Next morning add:
1 can coke
1 C chicken broth
2 Cloves garlic
1 onion

1 hr before serving shred roast and add 1 c. brown sugar.


Café Rio Ranch Dressing :
1 cup light mayo
1 cup butter milk
1 1/2 pkgs ranch dressing mix
3 tomatillos
½ bunch cilantro, chopped
2 garlic cloves, chopped
1/4 C or less lime juice
1 small jalapeño seeded.
*put all in blender and blend until smooth; chill until ready to use.

Put your salad together with any additional items you may like. I use fresh red or green lettuce, black beans, corn and onions that I have simmered together. Crushed chips if desired and cheese if desired. I have found that with this recipe there is no need for salsa, however, it would add to it. I hope you all enjoy this recipe as much as Taylor and I have.

Zucchini and Yellow Squash Noodles

My good friend Lynette gave me this recipe and I love it! It is easy and healthy and oh so yummy!
Thanks Lynette!!!

1 pt per cup of noodles

4 large zucchini or yellow squash (about 10 oz each) I have used both together.
1 tsp salt
Pasta sauce of your choice. Pesto and alfredo are yummy.

Wash Squash. Top and tail each prior to use. Lynette uses a mandolin and I am excited to get one, however, until I get one, I am using a potatoe/vegetable peeler. She has given me directions on how to use each, so enjoy these fabulous and healthy noodles.

TO SLICE BY HAND: Trim the ends of the zucchini and cut them lengthwise into 1/4-inch slices. Stack the slices and slice lengthwise again into 1/4-inch strips to make noodles. Work your way around the pulpy, seedy center of the zucchini, which should be discarded.

TO SLICE WITH PEELER: Peel slices of squash going around and around the squash until you start to see the seeds of the squash. Discard the center of the squash or save it for another use. Place peeled squash into a colander. It should look like wide fettuccini noodles.

SLICING WITH A MANDOLINE: Adjust the mandoline for the julienne blade. Slice the zucchini on the mandoline in slow, smooth strokes to form long, slender noodles. Rotate the zucchini after every two or three passes to avoid the seedy core. When you've sliced the zucchini on all sides, throw the core away. Pile the zucchini in a colander and carefully toss it with the salt. Set the colander in the sink and let the zucchini drain for 30 minutes. Bring a large pot of water to a rolling boil. Add the zucchini and blanch until just tender, about 1 minute. Drain the zucchini thoroughly. Do not over boil.

TO SERVE HOT: Toss the zucchini with the dressing and serve immediately.

TO SERVE COLD: Rinse the zucchini under cold water and drain very thoroughly before tossing it with the dressing.

NOTES : Toss hot or cold with a pesto or a vinaigrette and serve them as a side dish or salad. Or combine them with cooked linguine for a delicious summer supper.

White Bean Chicken Chili

Lynette gave me this recipe and I love it. I often end up adding more cumin and cilantro to the batch. I love the smokey background the cumin adds and I love cilantro!!!
4 pts per cup



2 Tbs vegetable oil or canola oil
1 lb diced, cooked chicken
1 onion
1 can chicken broth
4-6 tomatillos, pureed
1 can diced tomatoes
2 cloves garlic, chopped
2 green Chiles, diced
1/2 tsp dried oregano
1/4 bunch cilantro chopped
1/4 tsp ground cumin
1 can great northern beans
1 can butter/lima beans
1 can white corn (optional...I use frozen corn)

Saute onions and garlic in oil. Add all ingredients but chicken and beans. Simmer 10 min. Add chicken and beans, simmer 5 min. Enjoy

Blackened Chicken

My sister has this recipe on her blog and we absolutely love it. I added cumin to the mix and it was fabulous.

3 pts for one 4-4 1/2oz chicken breast

2 1/2 Tbs Paprika
2 Tbs Garlic Powder
1 Tbs Salt
1 Tbs Black Pepper
1 Tbs Thyme
1 Tbs Cayenne
1 Tbs Onion Powder
1 Tbs Cumin

Mix in an airtight container or zip lock baggie. This makes a lot so you can use it for future use.
Rise off chicken. If chicken is extremely thick you may pound it out to your desired thickness. Use the mixture of spices and rub it on both sides of the chicken (I coat my chicken generously). Spray non-stick pan with cooking spray. Cook chicken on both sides about 7 min or until chicken is cooked through. Serve on a bed of lettuce with your favorite low fat dressing or with Alfredo pasta.
Points are calculated for the chicken only.

Cheaters Chili

2 pts per cup

1 can tomato sauce
2 cans Mexican style stewed tomatoes or mexican diced tomatoes with cilantro and lime
2 cans S&W chili beans in zesty sauce (this brand makes all the difference)
1lb 90% lean ground beef or leaner if you'd like
onion
chili seasoning and paprika to taste.

To lower the fat content, double the tomatoes, beans, tomato sauce and seasonings. This makes more chili with less hamburger. Plus this freezes up great. Just Put 1 cup servings in freezer bags and pull out when you want it.

cook ground beef and onion. Drain well. (rinsing the beef after it is cooked will lower the fat content) In a crock-pot add meat mixture, tomatoes, and beans together. Cook on low 4-6 hrs. Serve with sour cream and cheese if desired. Also good in a bread bowl. The longer this cooks the better the flavor.

Italian Chicken Pasta

Photo courtesy by
In My Kitchen Today

Makes (8) 1 C servings (6 pts)

2 chicken breasts or 5-6 tenders
1 pkg. Italian dressing mix (dry in packet)
1 pkg. 1/3 less fat cream cheese
1 10 oz can 98% fat free Cream of Mushroom
1 pkg. or less bow tie noodles boiled and drained

Place chicken in a crock-pot with just enough water to cover the bottom of the pot. Sprinkle with seasonings and cook on low 6-8 hrs or until chicken is cooked through. Chop chicken with plastic spatula so it wont scratch the bottom of your crock-pot. Add cream cheese and mushroom soup. Cover and melt together. Boil noodles-drain and add to crock-pot. Mix well and serve.
You may add milk if sauce is too thick. I like to add Parmesan cheese for a nice flavor. Serve with salad and garlic bread if desired. To make more saucy reduce the amount of noodles used or add milk. I often like to use a packet and a half of seasoning to make the sauce a bit stronger. I love this recipe.

Chicken Roll-Ups

Makes 8 servings (9 pts)

2 pkg. crescent rolls (reduced fat for pts value)
1 (8oz) pkg. cream cheese (use 1/3 less fat for pts value)
2 green onions chopped (use some green tops for color)
2 C boiled and chopped chicken (may use canned)
1/4 tsp white pepper
1/2 tsp poultry seasoning
1 C bread crumbs (I use Italian style)
1/2 C melted butter (use 1/4 C butter or butter flavored cooking spray for pts value)

*you may omit the butter and breadcrumbs if desired.
You may use reg. crescent rolls, cream cheese and butter for the original recipe.

Combine cream cheese, chicken, seasonings, and onions. Mix well with fork. Divide dinner rolls into 16 sections place mixture in rolls and roll up tucking in edges or pinching them together. Lightly spray or dip in the butter. Roll in bread crumbs and bake at 375 for 25-30 min.
2 rolls per serving. Serve with salad and garlic bread if desired.
(For an excellent addition make a chicken gravy from the packet and spoon over the baked roll-ups delicious)

Chicken and Rice

Serves 6 or more (6 pts)

2 cans Cream of Celery
2 cans Cream of Chicken
1/2 can milk
11/2 C Minute Rice (use white rice. The brown rice doesn't quite cook all the way)
6 3oz chicken breasts or use tenders if you'd like

Heat in a pan the soups and milk till warm and mixed well. Make sure you get all the lumps out of the soup. Pour half of the soup mixture in a sprayed or lined pan. (cake pan or dripper pan) Sprinkle rice evenly over the soup. Place chicken over the top of rice and pour the rest of the soup mixture over the top making sure to cover all the chicken and rice. Cover with foil and cook for 11/2 hrs at 350. Take chicken off rice mixture and mix rice well into sauce. Serve.

1 serving is 1 3oz piece of chicken with 1/2 cup of rice mixture. Serve with veggies. For a good variation, sprinkle a pkg. of onion soup mix over the top. I like it both ways. Salt and pepper to taste.

Turkey Breast Dinner

makes one serving (9 pts)

3 oz turkey breast
1 medium sweet potato/yam cut into wedges
1 1/2 tsp olive oil
1/2 tsp cinnamon
1 C Green beans or Broccoli
1/2 cup pudding made with 1% or skim milk

Cook turkey as directed. Coat sliced potato in oil and sprinkle with cinnamon. Roast in oven till crisp on outside and tender on the inside. Serve with beans or broccoli and for dessert serve pudding made with 1% or fat free milk in 1/2 cup servings.

Mexican Chicken & Black Bean Salad

Makes 2 servings (12 pts)

2 (4oz) Chicken breasts
1 (8 oz) can tomato sauce
1/4 C water
1 packet taco seasoning
1 (15 oz) can black beans
4 C spinach or lettuce
2 Tbs Sour Cream Low fat or FF
1/2 C shredded Cheese Mexican style
1/2 C salsa

Greese pan and put chicken in pan. Mix sauce, water and seasoning. Pour over chicken and bake 30 min at 375. Cut into strips and lay across a bed of lettuce or spinach. Place beans, salsa, and sour cream on top and sprinkle with cheese.